2. Nutrition  Taking care of your body by eating well and maintaining a balanced diet is very important in order to keep fit, have more energy and be healthy.  Males generally have higher energy needs than females mainly because of differences in body size.  We need food to make energy (cellular respiration and the production of ATP). We also need food for the nutrients in order to grow, develop and rebuild cells  Taking care of your body by eating well and maintaining a balanced diet is very important in order to keep fit, have more energy and be healthy.  Males generally have higher energy needs than females mainly because of differences in body size.  We need food to make energy (cellular respiration and the production of ATP). We also need food for the nutrients in order to grow, develop and rebuild cells

3. Vocab…  Nutrient: any substance that has a useful function when taken up by body cells.  Joule: the unit used to measure energy.  We still use the unit the calorie to measure energy in foods. Calorie is actually a measurement of heat needed to increase the temperature of water by 1  C.  All foods can be grouped into organic (produced by living things: carbohydrates, fats, proteins, vitamins) and inorganic (come from rock, soil, sea: minerals and water)  Nutrient: any substance that has a useful function when taken up by body cells.  Joule: the unit used to measure energy.  We still use the unit the calorie to measure energy in foods. Calorie is actually a measurement of heat needed to increase the temperature of water by 1  C.  All foods can be grouped into organic (produced by living things: carbohydrates, fats, proteins, vitamins) and inorganic (come from rock, soil, sea: minerals and water)

4. Chemical Reactions  Your body performs many different chemical reactions to stay alive. All of these grouped together are called your metabolism.  The breakdown of materials is called catabolism  The building of small molecules into larger ones is called anabolism  Your body performs many different chemical reactions to stay alive. All of these grouped together are called your metabolism.  The breakdown of materials is called catabolism  The building of small molecules into larger ones is called anabolism

5. Metabolic Rate  The rate at which the body converts stored energy into working energy.  Everybody’s metabolic rate is different because it depends on a number of factors:  Body size: larger burns more energy  Physical activity: more active, burn more energy  Age: decreases with age  Hereditary factors: some have naturally higher.  The rate at which the body converts stored energy into working energy.  Everybody’s metabolic rate is different because it depends on a number of factors:  Body size: larger burns more energy  Physical activity: more active, burn more energy  Age: decreases with age  Hereditary factors: some have naturally higher.

6. Basal Metabolic Rate  Is the amount of energy you would use per day if you stayed in bed all day, with your body only performing vital processes.  BMR is accurately calculated by measuring the amount of oxygen used, but we can estimate using a formula: Female BMR = [655 + (9.6 x mass in kg) + (1.8 x height in cm) - (4.7 x age in years)] x 4.18 Male BMR = [66 + (13.7 x mass in kg) + (5.0 x height in cm) - (6.8 x age in years)] x 4.18 BMR is measured in KJ (kilojoules)  Is the amount of energy you would use per day if you stayed in bed all day, with your body only performing vital processes.  BMR is accurately calculated by measuring the amount of oxygen used, but we can estimate using a formula: Female BMR = [655 + (9.6 x mass in kg) + (1.8 x height in cm) - (4.7 x age in years)] x 4.18 Male BMR = [66 + (13.7 x mass in kg) + (5.0 x height in cm) - (6.8 x age in years)] x 4.18 BMR is measured in KJ (kilojoules)

7. Macronutrients  Macronutrients are consumed in large amounts daily:  Carbohydrates: made of carbon, hydrogen and oxygen.  major source of energy  starch, sugar, cellulose  provide glucose  sources: cereals, breads, pasta, potatoes, rice, fruits, vegetables  when too many carbs are taken in, stored as glycogen in liver and muscle cells, or as fat  3 main types: monosaccharides (simple sugars), disaccharides (lactose, sucrose), and polysaccharides (starch, cellulose)  Should make up 55% of your diet if healthy.  Macronutrients are consumed in large amounts daily:  Carbohydrates: made of carbon, hydrogen and oxygen.  major source of energy  starch, sugar, cellulose  provide glucose  sources: cereals, breads, pasta, potatoes, rice, fruits, vegetables  when too many carbs are taken in, stored as glycogen in liver and muscle cells, or as fat  3 main types: monosaccharides (simple sugars), disaccharides (lactose, sucrose), and polysaccharides (starch, cellulose)  Should make up 55% of your diet if healthy.

8. Carbohydrates

9. Macronutrients Continued  Proteins: provide structure in the body  Some are enzymes, some are hormones, some act as cell surface markers that are targets for specific hormones, provide channels in the membrane of cells for transport.  Differ in size and shape and function  Built from amino acids (joined together by peptide bonds)  We have 20 different amino acids and our body can make 12 of them, so there are another 8 that are essential for us to get from our foods.  Sources of protein: meat, fish, eggs, milk, cheese, beans, nuts, and lentils.  We need 60g of protein each day or 10%-30% of your energy requirement from protein.  Proteins: provide structure in the body  Some are enzymes, some are hormones, some act as cell surface markers that are targets for specific hormones, provide channels in the membrane of cells for transport.  Differ in size and shape and function  Built from amino acids (joined together by peptide bonds)  We have 20 different amino acids and our body can make 12 of them, so there are another 8 that are essential for us to get from our foods.  Sources of protein: meat, fish, eggs, milk, cheese, beans, nuts, and lentils.  We need 60g of protein each day or 10%-30% of your energy requirement from protein.

10. Protein

11. Macronutrients Continued  Fats: (or lipids) are a part of a balanced diet, in moderate amounts. Lipids are used in various ways:  Phopholipid bilayer in the cell membrane  Cholesterol in the cell membrane  Surround vital organs and joints  protective cushion  Surround nerves for fast signals  Layer just underneath the skin provides insulation  Concentrated source of energy  Some are hormones (sex hormones)  Linoleic, linolenic, and arachidonic are essential nutrients because the body needs them and cannot make them from other substances  Fats: (or lipids) are a part of a balanced diet, in moderate amounts. Lipids are used in various ways:  Phopholipid bilayer in the cell membrane  Cholesterol in the cell membrane  Surround vital organs and joints  protective cushion  Surround nerves for fast signals  Layer just underneath the skin provides insulation  Concentrated source of energy  Some are hormones (sex hormones)  Linoleic, linolenic, and arachidonic are essential nutrients because the body needs them and cannot make them from other substances

12.  Fats and oils are made of 3 fatty acids bonded to a glycerol molecule to make a triglyceride  If fatty acid chains have multiple bonds, they are called unsaturated (oils)  If fatty acid chains have all single bonds, they are saturated fats (meat, butter)  Fats and oils are made of 3 fatty acids bonded to a glycerol molecule to make a triglyceride  If fatty acid chains have multiple bonds, they are called unsaturated (oils)  If fatty acid chains have all single bonds, they are saturated fats (meat, butter)

13. Triglyceride

14. Micronutrients  Micronutrients are vitamins and minerals that are taken in small quantities.  Vitamins are organic compounds that are vital to life.  Contain atoms of carbon, hydrogen, oxygen, nitrogen and some other elements.  Most vitamins act as coenzymes that join onto other enzymes to make sure reactions take place properly.  Can be divided into two types:  Fat-soluble vitamins  Water-soluble vitamins  Micronutrients are vitamins and minerals that are taken in small quantities.  Vitamins are organic compounds that are vital to life.  Contain atoms of carbon, hydrogen, oxygen, nitrogen and some other elements.  Most vitamins act as coenzymes that join onto other enzymes to make sure reactions take place properly.  Can be divided into two types:  Fat-soluble vitamins  Water-soluble vitamins

15. Micronutrients Continued  Minerals: important inorganic molecules.  Examples: iron (hemoglobin), calcium (nerve and muscle cells, bones and teeth, sodium (muscle, nerve cells), potassium (nerves, heart), and iodine (thyroid).  Water: not an energy source, but we cannot live without it.  most of the weight of our bodies is from water  plasma (blood) is more than 90% water  sweat cools your body  every time we breath out, some moisture is lost to the air, so it must be replaced.  Minerals: important inorganic molecules.  Examples: iron (hemoglobin), calcium (nerve and muscle cells, bones and teeth, sodium (muscle, nerve cells), potassium (nerves, heart), and iodine (thyroid).  Water: not an energy source, but we cannot live without it.  most of the weight of our bodies is from water  plasma (blood) is more than 90% water  sweat cools your body  every time we breath out, some moisture is lost to the air, so it must be replaced.

16. Fibre…  Roughage is another important part of a complete diet. It has no nutritional value, but aids in good digestion (dietary fibre)  Animals that eat a lot of plants, like rabbits, are able to break down the cellulose into a useful form due to the special bacterial flora in their large intestine.  Roughage is another important part of a complete diet. It has no nutritional value, but aids in good digestion (dietary fibre)  Animals that eat a lot of plants, like rabbits, are able to break down the cellulose into a useful form due to the special bacterial flora in their large intestine.

17. Anorexia nervosa and bulimia  Two different medical conditions that are categorized as eating disorders.  Exercise excessively or abuse laxatives.  Bulimia is characterized by periods of binge eating, fasting, and self-induced vomiting.  Treatment is a very slow process of a combination of medical and psychiatric interventions  Two different medical conditions that are categorized as eating disorders.  Exercise excessively or abuse laxatives.  Bulimia is characterized by periods of binge eating, fasting, and self-induced vomiting.  Treatment is a very slow process of a combination of medical and psychiatric interventions

18. Overeating  Obesity is sometimes caused by genetic factors  Usually caused by inappropriate diet and inactivity.  Percentage of overweight people is increasing in Canada due to fast food and other sugary/high- fat foods.  Being overweight increases the risk of heart disease, respiratory problems, adult onset diabetes, cancer, high blood pressure, joint problems.  Obesity is sometimes caused by genetic factors  Usually caused by inappropriate diet and inactivity.  Percentage of overweight people is increasing in Canada due to fast food and other sugary/high- fat foods.  Being overweight increases the risk of heart disease, respiratory problems, adult onset diabetes, cancer, high blood pressure, joint problems.